Macro Nutrients

 

                                                

Macro means large: as the name shows these are the nutrients which we need to eat regularly and in large amount. So we can define these are the nutrients that provide calories and  energy required in large amount to sustain body functions and carry out the activities of daily life. Macro nutrients are the building blocks of cellular growth, immune function and overall repair.

Macro nutrients

•         Carbohydrates.
•         Protein.
•         Fats or lipids.

Here we will discuss what they are and why we need and how we can get them.

·        Carbohydrates.

Carbohydrates are the body’s most important fuel. Carbohydrates can easily be converted into fuel than fat or protein and instantly used by the body. Our brain, muscles and cell need carbohydrates for proper functioning. The body breaks down carbohydrates or carbs into sugar which either provide instant energy or stored for later use.

 

Carbs are divided  into complex and simple carbs.

Complex carbohydrates consist of long strings of sugar units and it takes longer time for the body to break down and use. It has stable impact on blood glucose levels. In addition to provide energy to the body it also maintain healthy digestive functions and cholesterol level.

Sources of complex carbs

• Rice.
• Starchy vegetables.
• Peas, beans and pulses.
• Pasta.
• Whole grain.
• Bread and cereals.

 

Simple carbohydrates are made up of one or two sugar units so it breaks down quickly in the body. It has temporary or short- lived  impact on blood sugar. Blood sugar typically rises up and then drop down after consuming simple carbs.

Sources of simple carbs

• Honey
• Candies
• Fruit juices, sweet tea.
• Soft drinks and soda water.
• Milk
• Table sugar
• Syrups

The united states Department of Agriculture(USDA) recommend that 45% to 65% of our body intake calories from carbohydrates. Lower carbs diet charts are used for weight loss and manage the medical condition.  

Protein

Protein provides amino acid to the body.Amino acid are the building blocks for muscles and other important parts such as brain, blood, skin, hair and nervous system. Protein also transfer oxygen and other nutrients.

11 amino acids are produced by the body on its own and 9 amino acids, which our body needs, are to be provided through our diet.

 

There are two types of protein producing amino acids.

Complete proteins.

These proteins provide all of the amino acids, in appropriate amount, that our body needs. Sources are

• Meat
• Poultry
• Eggs and milk
• Sea food products.

Incomplete proteins.

These proteins provide amino acids in less quantity than our body body needs. Many plant based proteins are incomplete proteins but they are used as complementary proteins. Sources are

• Nuts
• Seeds
• Grains

Proteins requirements of body vary on daily basis and also on the basis of age,sex and activity level. Some people consume more protein to reach certain fitness.  USDA suggest 10% to 30% of our calories are attained from protein sources. Protein supplements are popular and widely used but these are unnecessary to intake in many cases.

 Fats

People avoid fat in their diets but fat plays an important role in the body. It provides an important source of energy in the time of caloric deprivation or starvation. Fats are necessary for proper cell function, protection of our vital organs and a need of healthy body. Fat provides more energy then carbohydrates or protein.

Dietary fats might be divided into two groups

Saturated Fats

These fats mostly obtained from meat and dairy sources. These fats tends to be stable for a long time and remain solid at room temperature. Sources are as follows

• Butter
• Lard
• Fatty meats
• Cheese
• Full fat dairy products

Unsaturated fats

Unsaturated fats further divided into monounsaturated and polyunsaturated fats. Unsaturated fats come from plants sources and beneficial for health. These fats are generally in liquid form even kept in refrigerator and have shorter shelf life than saturated fats. It is observed that when saturated fats are replaced with ploy or monounsaturated fats, it can reduce the risk of certain diseases like heart disease, stroke and type 2 diabetes.

Sources of unsaturated fats

• Seeds
• Plant based oils i.e., olive oil
• Nuts
• Fatty Seafood e.g., salmon and tuna
• Avocado
• Crackers, Cooking, cakes other baked goods.

Dietary guideline suggest that 20% to 35% of daily calories should come from fats. Health experts has recommended to minimize the use of bakery items having unsaturated fats.

It is essential to include each macro nutrient in our daily diet. Each meal should be a combination of protein, carbs and healthy fats. Once  we start to take balanced macros we should keep each range within boundaries but all macros should have each nutrient. To achieve the fitness goal and maintain wellness we should choose lean protein, complex carbs and healthy fats.